Why A Glass of Wine Is Essential

You come home from work after a busy day and you feel like your head has increased in size. You may investigate your medicine cabinet trying to find some pain relief medicine to release the stress in your brain. However, you should check your cabinet and pull out your favorite bottle of red wine.

Wine has wide list of health benefits such as protection from Alzheimer’s, cardiovascular health, dental, and weight loss. However, it’s all about how much you should consume. According to the American Heart Association “An average of one to two drinks per day and one drink for women.” Here are a few tips to encourage moderate consumption of wine. Remember to always drink responsibly.

Could Help Prevent Alzheimer’s – According to USC News, “A Swedish study that spanned 34 years found that wine protected women against developing Alzheimer’s disease, especially when their only alcohol was wine.” Everyone has precious moments in their life. Lower your risk of memory.

Healthy Heart – Consuming your favorite wine brings a happy heart. In addition, it can help prevent heart disease. Wide Open Eats explains “After 21 consecutive days of consumption was that blood vessel cell health was enhanced, improving the flow of blood.” Your heart requires blood to keep you moving. Therefore, consuming wine should help ease a pathway to your heart.

Dental – Drinking wine can fight some dental diseases. Polyphenols referred to like red wine and grape seeds can have the ability to lower bacteria from sticking to your teeth. Ask yourself, “how often do I visit the dentist?” Answers are not many visits. Stay ahead of the game and become your own dentist (not really) and combat diseases cavities and gum disease. You’d be surprised what the power of wine can do for your teeth.

Weight loss –Polyphenols can also regulate your weight. Entertaining Times present “Polyphenol converts white fat, which are larger cells that store energy and expand as we gain weight, into obesity-fighting beige fat and this fat is much easier to lose.” Could wine possibly be the next treadmill? Keep in mind that it’s how much you’re indulging.

It’s good to know that a glass of wine can help some people.  Of course, you know yourself and whether or not incorporating a glass can help you.  It’s most important to consume wine or any alcohol, responsibly.

It’s Important to Know your Health Numbers

Your energy, emotions and physical wellness all go back to health. Taking care of yourself first is always more important. It is better to know about any health concerns early to prevent or treat the problem quickly, then not know and treatment options possibly being limited.

Advised by Sutter Health, the 4 key health numbers to monitor are our blood pressure, blood sugar, body mass index, and cholesterol. These are significant indicators of the status of your overall health. Before your health is compromised, there are ways to reverse your numbers to meet your healthful target During your annual check-up, be sure to ask your doctor to review your numbers with you and determine how those results may affect your health.

Blood Pressure is the pressure from blood circulating against the blood vessels walls. These numbers determine the rate and force of your heartbeat, along with the elasticity and diameter of your arterial walls. Maintaining a healthy and happy heart is vital, knowing that high blood pressure can accompany premature heart attacks and strokes. Things like reducing your sodium intake, limiting alcohol, and regular exercise can aid in managing healthful blood pressure.

Blood sugar is the sugar, or glucose, detected in your blood. This is how our bodies stay upbeat and energized. Unfortunately, too much glucose can develop into a disease, diabetes. The world health organization shares awareness affirming, “the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014”. To avoid being in these results, try reducing your sugar intake, keeping a healthy weight, and even incorporating more fiber into your diet.

Body mass index (BMI) is your weight to height ratio; there are many tools accessible to keeping track of your BMI. Given that everyone’s body is different, first, consult with a physician to verify you are at a healthy weight. The goal of tracking your BMI is to manage your overall body fat and reduce any potential risks from obesity.

Cholesterol is the wax-like substance found in your blood. When your cholesterol is healthy, it successfully produces cells that the body needs. Too much cholesterol in the bloodstream can increase your risk of heart disease. Excitingly, September is National Cholesterol Education Month according to the Centers for Disease Control and Prevention. They encourage everyone to take steps into getting checked and taking steps to improve your cholesterol. This would be a great opportunity to learn more about a new diet and lifestyle adjustments catered to achieving a healthier mind and body.

With that being said, everyone’s body is different with different needs. The risks of health problems can be influenced by various factors such as sex, age, genetics, and different lifestyles. Consult with your doctor or physician on how to develop and maintain a personal plan for your own health concerns.

Calisthenics

Having to pay for a gym membership can get pretty pricey, especially if you’re not attending. What if you could just work out at home or the park? Well, I want to introduce you to calisthenics, a type of workout routine that uses your body as the weight. You can do this almost anywhere you have space, and it’s a lot easier than you think. One great advantage that Calisthenics have overweight lifting according to Shape.com is “Calisthenics involves using the entire body and not emphasizing certain muscles over others.” Here are some of the workouts you can do without lifting weights.

Upper body:

Push-ups – Push-ups are one of the most popular routines you can do. Push-ups involve being parallel to the floor, arms should width apart, and declining your body back to inclining to the rest position. Push-ups focus on the chest and shoulders. If you’re starting off, try doing 3X10 and as you get better, add 5 more pushups for every set. This will ensure you’re intensifying your routine as you get stronger.

Pull-ups – Pull-ups can be pretty tricky and are one of the hardest routines to perform. Although, this one of the best routines to build arm strength, stamina, and back. Check out your neighborhood park and find some monkey bars. If none available, you can buy a pull-up bar for your door for about $20. If you’re new to pull-ups try 3X3 and add 3 for every time you get better. Soon enough, you’ll be a pull-up master.

Triceps dip – Don’t forget those triceps! Tricep dips consist of an object, like your couch or chair. First, you face away from the object, take a few steps forward; set your hand on the object while declining your legs in front of you. You then bend your arms down and spring back up to the rest position. Perform 3X10 and add 5 as you get the jiffs of it.

Lower body:

Squats – Never skip leg day, never! Squats are a very effective way to gain strength in your quads and glutes and are very easy to perform. All you do is stand up straight, arms out in front of you, and bend your knees until you’re parallel to the floor, then back up. you can 3X15 if starting out then adding 5 more as you begin to progress.

Lunges – Lunges are quite simple to execute but they sure do pack a punch. To perform this routine, all you do is step one leg out in front of you, bend it and don’t let your knee from your other leg touch the floor. You then interchange each leg and repeat the process. Try doing 3X15 then add 5 as you improve. For more advanced lunges, you can also do it stepping backward.

ABS:

Sit-ups – The body part that the girls love the most, sit-ups, whether in the gym or not; is still one of the most effective ways to obtain a strong core. All you do is lie down on your back, bend your knees while our feet stay planted on the floor, and lift your v body up while placing your hands behind your head. The trick is to make sure you harden your tummy for better results. Do 3X10 and add 5 to intensify the workout.

Planks – Planks, an enemy for all of those who wish to have rock hard abs, is one of the toughest routines to achieve. However, don’t be feared. Practice and perseverance is the key to getting better. To begin, you lie down on your stomach, legs together, and lift up with your elbows and hold still for 30 seconds to a minute. Try doing three sets and rest for about 30 seconds in between. As you get better, add 10 seconds after every set and no time, you’ll have no shame taking your shirt off at the pool.

Bodyweight workouts are easy, cheap, and show results. If you’re looking to build mass though, then this might not be for you. However, if you want to build strength for your entire body, then this is perfect. Repetition and persistence are key for the best results of any workout. So since you’re knowledgeable about calisthenics, give it a try and see results.

Beat the Heat

With 2019 becoming one of the hottest years so far as January through March ranked as the third hottest YTD on record according to NOAA.gov, it has forced many people to stay inside rather than enjoy the beautiful days outside. If you were to go outside for a long period of time, it could have significant t effects on your body and health. Here are some ways you can beat the heat.

Drink plenty of water – It is said to drink at least eight 8-ounce glasses of water a day according to Healthline. The harsh environments during the summer switch the narrative from recommended requiring. Make sure to drink plenty of water to keep yourself hydrated and refreshed.

Avoid dark colors – Black colored clothing absorbs more heat from the sun than white. Before you make your trip outside, be wary of the colors you wear. Darker colors tend to make your body warmer than usual.

Avoid sodas/energy drinks/alcohol – According to an insider, “alcohol is a diuretic, which makes the body lose fluids by making you have to go the bathroom more often.” Coffee, energy drinks, and sodas all fall under as a diuretic. High sugar content associated with these drinks also prevents your body from absorbing the water it needs.

Bring a water bottle – Make it a habit to bring your own reusable water bottle. This will ensure you to have water at your hands at all times and help reach your daily consumption of eight 8-ounces a day. You can find tumblers for as cheap as five to ten dollars.

Apply sunscreen – If you plan on staying outside for a long period of time, then you should consider applying some sunscreen. Sunscreen is used to prevent your skin from heating up and sunburns. If you plan to walk your dog or workout at the neighborhood park, it might be a good idea to rub some sunscreen.

AC – Make sure the ac units in your car and home are up to date. Check the maintenance and all parts are functional. Add free- on to make sure you’re getting the coldest air possible. The heat can be so overwhelming, that it will cause your AC units to blow hot air or force your unit to work harder than usual. Keep it a priority to check up on your AC during hot times.

Limit your time outside – It’s difficult to stay indoors on a beautiful day, but the longer you stay outside in high temperatures increases the likelihood of suffering a heat stroke. Heat strokes include dizziness, headaches, and rapid pulse. According to Medicine Health “Confusion, hallucinations, seizures, loss of consciousness, organ damage, coma, and death can occur if not treated quickly and effectively.” the same can go for younger kids and pets. Make sure to regulate their time outside as they have a higher risk to obtain symptoms of heatstroke. Take a look at our Heat stress blog that will further inform you about heat-related symptoms.

Park under the shade/garage – When driving to a convenient store; park in spots that have shade. This will prevent the car from getting too hot or overheating when you’re at the store for long hours. If you have a garage, take advantage of it. Leaving your car with the blistering sun pounding on it can ruin paint and any objects left in your car.

It’s hot and you know your body better than anyone. Always pay attention to what your body is signaling to you so you won’t have to suffer from any heat like symptoms.

The Pros and Cons of Energy Drinks

While you’re indulging in your cold energy drink, do you really know the contents that are going into your body? Do you believe that the only thing energy drinks do is give you a boost in energy? According to Statista “about 47 percent of respondents indicated to consume energy drinks several times per week.” and it’s unknown if consuming energy drinks is beneficial or deficient. Here are some pros and cons to consider when digesting an energy drink.

PROS –

Gives a boost in energy Two key ingredients in energy drinks are sugar and caffeine. The combination of these supplements is what charges your mind and body to stay awake and energized to combat a long day. When you’re energized, you’re able to effectively complete your task.

Can improve your mood and attitude Once you’re high on energy, you’ll feel like you’ll be able to take on anything. Eliminating the groggy and temperamental mood will lead to constructive relationships among your peers and family.

Convenient Purchasing energy drinks is accessible at almost any retail store. They are also affordable with prices ranging from $1 to $5 depending on the brand.

Boost performance for workouts – Energy drinks have a high source of vitamin B, which is used to give you energy. Gulping down an energy drink before a workout can help with your performance and endurance.

Zero calorie option – A healthier option is available as its purpose is to limit weight gain and sugar consumption while having the same effect with those with sugar and calories.

CONS –

Cardiovascular problems – One of the most important factors you should keep in mind when consuming an energy drink would be the effect it could have on your heart. According to the Journal of the American Heart Association “It could actually be playing some nasty tricks on our hearts, leading to emergency room visits and even death.” If you’re not careful, excessively gulping energy drinks can lead to dangerous consequences.

High on sugar – one serving of an energy drink contains about 25 g – 39 g of sugar. Large quantity of sugar consumption can lead to the following: Jitters sleep disorders, dental problems, obesity and diabetes.

Weight gain – Energy drinks can be useful for the gym due to high amounts vitamin B, but it can also have the opposite effect if you just drink and lay on the couch. The high amounts of sugar and calories can sneak up on your body and develop unwanted weight gain if you’re not careful.

Addictive – Energy drinks can become very addictive, especially for children. Due to a high sugar intake, teens are more prone to latch on the addictive trait which could potentially become a gateway for other substances.

There are both positive and negatives when gulping an energy drink. Although, it’s up to on how you choose to drink. If you are a casual consumer, then these health effects shouldn’t be much of an issue. However, if you choose to abuse the consumption of energy drinks, then it could spell danger.

 

Written by Julien Gonzalez

Summer Safety Tips

Now that spring has officially started, summer is fast approaching, and the warmer weather calls for fun in the sun. Summer is filled with a lot of outdoor activities -camping, hiking, and swimming, just to name a few.

However, fun in the sun also comes with a number of safety concerns to be mindful of. Keep yourself, your friends, and your family safe and healthy, while also having fun, during the summer months with a few precautions:

  • Use protective gear – sunglasses, a hat, and sunscreen. Wear a broad spectrum sunscreen with a minimum of SPF 15. Make sure to cover every area that will be exposed, including the neck, arms, legs, and feet and reapply every 2 hours. Also, wear sunglasses with 100% UV protection and wear hats that are wide-brimmed that will cover your face.
  • Drink plenty of water, even if you don’t feel thirsty. Avoid beverages with caffeine, alcohol, or large amounts of sugar. This can lead to loss of bodily fluid, which promotes dehydration. Dehydration can lead to problems that range from headaches to more serious illnesses such as heat stroke.
  • Practice safe food handling. When dealing with any kid of food, wash your hands first to prevent contamination. Food poisoning peaks in the summer months when warmer temperature provides a breeding ground for bacteria. Keep food tightly sealed until it’s ready to eat, and try to keep it out of the sun, if possible. When you are grilling, make sure the meat is properly refrigerated before use and cooked thoroughly – use a food thermometer to ensure meats reach a safe internal temperature.
  • Have a first aid kit on standby. It’s important to have one especially if you are going hiking or camping. According to the American Red Cross, your kit should contain bandages, dressings, tweezers, scissors, cloth tape, a cold compress, non-latex gloves, and antihistamines. Keep a first aid kit in your home and in your car, and include any personal items, such as medications and emergency phone numbers. Make sure you are checking the kit regularly for any expiration dates and replace any used or expired contents.
  • Limit your time in the sun. The sun’s ultra violet rays are at its strongest between 10 am and 4 pm. Make an effort to minimize your time outdoors during those hours. Plan your outdoor activities early in the morning or later in the afternoon.
  • Swim smart – practice proper safety near water. Always go in pairs. Make sure that children are under constant adult supervision and provided with the correct flotation devices. If lightning and thunder are nearby, get out until the storm has passed.

If you are worried about the wellbeing of someone under your care, don’t hesitate to seek medical attention immediately. Even while practicing these tips, life-threatening situations such as dehydration and heatstroke are still a possibility.

Prioritize safety first for all summertime fun. This gives you a peace of mind while enjoying pleasant activities and making great memories with your loved ones.

 

Written by Dami Falade

Stretching Swimming

Swimming and Water Safety

Swimming is a great activity and something your whole family can enjoy. It also comes with risks, and water safety should be a concern for you and your family. According to the Center for Disease Control (CDC), drowning is the second leading cause of unintentional injury death for children from ages 1-14, and the fifth leading cause for people of all ages.

Water competency is a way of improving water safety for yourself and those around you through avoiding common dangers. It means being able to anticipate, avoid, and survive common drowning situations, as well as being able to recognize and provide assistance to those who are in need. Water competency includes water safety awareness and basic swimming skills – not just in swimming pools, but in oceans, rivers, and lakes.

Here are the top water safety tips and precautions.

  • Wear a United States Coast Guard approved life jacket.
  • Teach children water safety and swimming skills as early as possible. Enroll them in swimming classes.
  • Never leave children unsupervised, even for a split second. Maintain constant visual contact with children near a body of water. Make sure that there is a responsible, designated person to watch the water when children are swimming.
  • Swim sober. Alcohol and drugs impair your judgment, balance, coordination, and your body’s ability to stay warm.
  • Swim only in safe areas, especially if you’re in a lake or river. They are usually marked by ropes or buoys and are more likely to be free of weeds and other dangers.
  • Don’t swim in polluted water. Pay attention to warning signs. If you’re not sure, it’s best not to get in.
  • Know your limits. Cold water, currents, and other dangerous conditions can challenge the strongest swimmers.
  • Test the water temperature before going in. Jumping into cold water can shock your body, slow your muscles, and elevate your heart rate and blood pressure, which makes it more difficult for you to swim.
  • Never swim alone. Make sure you have someone with you, preferably a lifeguard.
  • Enter the water feet-first. Serious injuries can result from diving headfirst into the water.
  • Follow posted safety signs. These usually advise against running, pushing, or diving.
  • Drink plenty of water. It’s easy to get dehydrated in the sun, especially if you’re active and sweating. Dizziness, feeling lightheaded, and nausea can be signs of dehydration and overheating, so if you’re feeling sick, get out of the water immediately and let someone know.
  • Know how and when to call for help. Have a cell phone handy. Regardless of where you are, the ability to call 911 in an emergency can be a lifesaver.
  • Make sure that you have a first aid kit on standby.

Water safety can help prevent serious injuries or drowning. Be safer near large bodies of water by enrolling in swim classes and learning about water competency. Knowledge is key when it comes to water and pool safety. It only takes a moment. Playing in the water can be fun, but it can also be dangerous. Learn how to stay safe.

 

Written by Dami Falade

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